March 20 - CrossFit Estero

1. Follow this link to sign up for classes: CLICK HERE

Food: Cold cauliflower soup

Elite members WOD:

Body Temp Warmup:

250m Row -250m Run - 150 Jump Rope skips

Dynamic Range of Motion:

Coaches choice DROM


15 Min to Establish a 3RM Power Clean


4 rounds for total working time of:

30 Split Jumps 10 Thrusters 95/65# 10 C2B Pullups

CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: Speed Bench Press (3 hand position): 9x3 @ 55% w/ Bands, Shoulder Press: 5x3 @ 75%

Skill: 4x ladder drill

WOD: 3 Rounds For Time and Reps: ME HSPU, ME Tuck Jumps, ME Box Step Ups (95/65)  REST 2 Min 


The turning point in the process of growing up is when you discover the core of strength within you that survives all hurt.“

-Max Lerner